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Counting your calories? Try out these healthy breakfasts and make your very own low-calorie egg recipes.
When you think of low-calorie meals, you probably think of veggies.
However, did you know that eggs are also low in calories? In fact, one hard-boiled egg contains less than 80 calories.
What’s more- eggs contain choline which can boost your metabolism.
So, today I’m sharing 21 Low-Calorie Egg Recipes. They’re not only low in calories but super delicious too.
1. Bell Pepper Egg Rings
Credit:babaganosh.org
We could all use more veggies in our diet. And these bell pepper egg rings are a great way to have them.
A creamy, runny egg is served in a slice of bell peppers.
What’s more, you only need 3 ingredients.
Check out more healthy low-calorie meals with under 200 calories.
Per Serving:
- Calories: 86
- Fats: 6g
- Protein: 6g
- Carbs: 1g
- Fiber: 0g
- Sugar: 1g
2. Mexican Sheet Pan Eggs
Credit:foodmeanderings.com
Baked sheet pan eggs are topped with jalapenos, black olives, salsa, green onions, and cheese. Then they’re served on baked tortillas.
It’s like having nachos for breakfast- but way healthier.
Best of all, one pan makes 12 servings. So, there’s plenty for everyone.
Per Serving:
- Calories: 83
- Fats: 5g
- Protein: 7g
- Carbs: 1g
- Fiber: 0g
- Sugar: 0g
3. Keto Egg Salad
Credit:allnutritious.com
This salad contains Greek yogurt. Greek yogurt contains protein and is rich in iodine which supports thyroid health. This, in turn, supports a healthy metabolism.
To keep it low carb, serve on some low carb bread. This low-carb bread here contains zero net carbs.
Check out more 300 calorie meals here.
Per Serving:
- Calories: 264
- Fats: 16g
- Protein: 23g
- Carbs: 5g
- Fiber: 0.6g
- Sugar: 3g
Recipe
4. Microwave Omelette in a Mug
Credit:foodmeanderings.com
This Microwave Omelette in a Mug makes breakfast so easy. All it takes is 6 minutes from start to finish.
It’s creamy and cheesy. And the green onions and black olives add yummy flavors.
Best of all, it’s made in a cup. So it’s very portable-just grab your cup and go!
Per Serving:
- Calories: 36
- Fats: 2g
- Protein: 3g
- Carbs: 1g
- Fiber: 1g
- Sugar: 1g
5. Oven-Baked Egg White Bites
Credit:slowthecookdown.com
These egg white bites are full of cheesy goodness.
Prevent your egg white bites from sticking to your muffin tins by using silicone baking cups. These ones here are pretty flexible.
To keep them fresh longer, store them in some good-quality containers. I recommend these glass containers here.
These BPA-free plastic containers are an excellent alternative.
Per Serving:
- Calories: 42
- Fats: 1g
- Protein: 7g
- Carbs: 2g
- Fiber: 1g
- Sugar: 1g
6. High Protein Veggie Egg Bake
Credit:skinnyfitalicious.com
This High Protein Veggie Egg Bake is the perfect breakfast or brunch.
It’s scrumptious, decadent, and packed with 3 different veggies: mushrooms, broccoli, and red bell peppers.
Besides being low in calories, this Veggie Egg Bake is very nutritious.
Best of all, this Egg Bake lasts 5 days.
Per Serving:
- Calories: 63
- Fats: 2g
- Protein: 9g
- Carbs: 3g
- Fiber: 1g
- Sugar: 1g
7. Spinach & Goat Cheese Frittata
Credit:thehonoursystem.com
Having guests over for brunch? Serve them this Frittata.
The addition of the goat cheese really elevates this Frittata.
Besides being low in sodium, goat cheese contains more medium-chain fatty acids than cheese made from cow’s milk.
Medium-chain fatty acids are less likely to be stored as fat.
Per Serving:
- Calories: 180
- Fats: 13g
- Protein: 12g
- Carbs: 3g
- Fiber: 1g
- Sugar: 2g
8. Homemade Egg Drop Soup
Credit:mommymusings.com
This Egg Drop Soup only takes 15 minutes to make.
The key to the flavor is making sure you use a good bone broth. Aside from adding flavor, bone broth is good for you too.
If you need to stock up on some, you can get some here.
Per Serving:
- Calories: 135
- Fats: 5g
- Protein: 9g
- Carbs: 12g
- Fiber: 0g
- Sugar: 4g
9. Bacon Egg Cups
Credit:allnutritious.com
We live pretty hectic lives. So, we may not have time to sit down for breakfast.
These bacon egg cups are the perfect solution. You can just grab one and put it into your bag- no cutlery needed.
They’re also bursting with flavor from the bacon, eggs, and cheddar cheese.
Per Serving:
- Calories: 209
- Fats: 17g
- Protein: 11g
- Carbs: 1.2g
- Fiber: 0.2g
- Sugar: 0.5g
Recipe
10. Keto Bacon, Egg, & Cheese Sliders
Credit:moscatomom.com
Crispy bacon and creamy cheddar cheese are sandwiched between egg halves. And for your condiment, you have mashed avocado.
Besides adding creaminess, avocadoes are very nutritious. They are rich in heart-healthy monounsaturated fats and have potassium for healthy blood pressure.
They’re also rich in fiber which helps keep you full.
Per Serving:
- Calories: 237
- Fats: 18g
- Protein: 15g
- Carbs: 3g
- Fiber: 1g
- Sugar: 1g
11. Avocado Deviled Eggs
Credit:thelittlepine.com
These avocado deviled eggs, you can eat your cake and have it too.
They’re savory, creamy, and decadent. The coolness of the avocados balances the heat from the jalapenos.
Your guests will be popping them in their mouths…and so will you. Thank goodness they only contain 118 calories.
Per Serving:
- Calories: 118
- Fats: 9g
- Protein: 6g
- Carbs: 3g
- Fiber: 2g
- Sugar: 0g
12. Egg-Stuffed Breakfast Tomatoes
Credit:healthyrecipesblogs.com
Are your dinner guests staying overnight? Serve them these Egg-Stuffed Breakfast Tomatoes for breakfast.
The juiciness and sweetness of the baked tomatoes complement the savory of the eggs. And the Parmesan cheese makes these stuffed tomatoes mmm mmm good.
Besides making an excellent breakfast, they’re also good for lunch.
Per Serving:
- Calories: 148
- Fats: 10g
- Protein: 6g
- Carbs: 10g
- Fiber: 2g
- Sugar: 0.1g
13. Egg Muffin Cups With Veggies
Credit:allnutritious.com
These egg muffin cups are personal trainer-approved. They’re moist and savory.
And the bell peppers add a hint of natural sweetness.
What’s more, you can eat one, and be totally satisfied.
Per Serving:
- Calories: 81
- Fats: 3.7g
- Protein: 6g
- Carbs: 6.1g
- Fiber: 1.6g
- Sugar: 2.9g
Recipe
14. Korean Steamed Egg
Credit:kirbiecravings.com
Are you tired of Craving some Korean food? Then be sure to try this Korean Steamed Egg.
It’s fluffy, creamy, and has nice umami flavors. The scallions add freshness and brightness.
This Korean Steamed Egg is great just the way it is. But if you like, you can add some shrimp to it too.
Per Serving:
- Calories: 90
- Fats: 5g
- Protein: 9g
- Carbs: 1g
- Fiber: 1g
- Sugar: 1g
15. Spinach & Mozzarella Egg Bake
Credit:kalynskitchen.com
This Spinach & Mozzarella Egg Bake is a dish that your kids will devour.
The combination of ooey-gooey mozzarella cheese disguises the spinach nicely.
Besides being low in calories, it’s also rich in protein.
And it takes only 10 minutes of cook time. Then you let your oven do the baking.
Per Serving:
- Calories: 201
- Fats: 14g
- Protein: 15g
- Carbs: 3g
- Fiber: 1g
- Sugar: 1g
16. Cloud Eggs
Credit:bellyfull.net
In case you don’t know what Cloud Eggs are, they are simply eggs that have been made so that the egg whites puff up; hence the name: Cloud Eggs.
Besides being low in calories, they’re also low in carbs. So, they’re perfect for a low-carb lifestyle.
Per Serving:
- Calories: 108
- Fats: 7g
- Protein: 10g
- Carbs: 1g
- Fiber: 0g
- Sugar: 1g
17. Baked Eggs & Spinach in Sweet Potato Boats
Credit:happyhealthymama.com
This dish is the perfect way to indulge your sweet tooth. The sweetness of the sweet potatoes balances the savory of the eggs.
Besides adding sweetness, sweet potatoes are good for you too. They’re rich in immune-boosting minerals such as Vitamins A and C.
They are also excellent sources of manganese.
Per Serving:
- Calories: 159
- Fats: 7g
- Protein: 7g
- Carbs: 17g
- Fiber: 3g
- Sugar: 4g
18. Avocado Eggs
Credit:lilluna.com
To make these Avocado Eggs, start by slicing your avocado in half and taking out the pit. This avocado slicer should come in handy.
Scoop out part of the avocado, and place it in a muffin pan. Crack your egg into your avocado halve. Finally, top with cheese, salt, and cooked bacon.
Bake for about 15 minutes.
Per Serving:
- Calories: 125
- Fats: 9g
- Protein: 8g
- Carbs: 0g
- Fiber: 0g
- Sugar: 0g
19. Bacon & Egg Cups
Credit:seasonalcravings.com
Need a healthy breakfast that you can eat on the run? Try these Bacon & Egg Cups.
They’re packed with pleasant flavors and textures. The crispy bacon is wrapped around the creamy egg.
Want to cut the calories down even more? Use turkey bacon instead!
Per Serving:
- Calories: 155
- Fats: 13g
- Protein: 8g
- Carbs: 1g
- Fiber: 0g
- Sugar: 1g
20. Spaghetti Squash Egg Nests
Credit:inquiringchef.com
These Spaghetti Squash Egg Nests are like a warm hug on a cold day.
Creamy eggs are nestled in a warm “nest” of cooked spaghetti squash.
Besides being tasty, spaghetti squash is nutritious too. It is rich in beta-carotene and Vitamin C, which are antioxidants that fight free radicals.
Per Serving:
- Calories: 126
- Fats: 8g
- Protein: 11g
- Carbs: 1g
- Fiber: 0g
- Sugar: 1g
21. Mediterranean Scrambled Eggs With Spinach, Tomato & Feta
Credit:aheadofthyme.com
This dish is sure to transport you to Greece. The saltiness of the feta cheese offsets the sweetness of the tomatoes.
And the spinach adds extra freshness. Spinach is also highly nutritious too.
It contains nitrates which promote healthy blood pressure. And it is even rich in calcium which is essential for healthy bones.
Per Serving:
- Calories: 199
- Fats: 16g
- Protein: 11.4g
- Carbs: 2.4g
- Fiber: 0g
- Sugar: 1.4g
21 Low-Calorie Egg Recipes
Counting your calories and love your eggs? These Low-Calorie Egg Recipes will help you start your day right.
5 from 2 votes
Print Recipe Pin Recipe Save
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Breakfast
Cuisine American
Servings 4 -6
Ingredients
- 1. Bell Pepper Egg Rings
- 2. Mexican Sheet Pan Eggs
- 3. Keto Egg Salad
- 4. Microwave Omelette in a Mug
- 5. Oven-Baked Egg White Bites
- 6. High Protein Veggie Egg Bake
- 7. Spinach & Goat Cheese Frittata
- 8. Homemade Egg Drop Soup
- 9. Bacon Egg Cups
- 10. Keto Bacon Egg, & Cheese Sliders
- 11. Avocado Deviled Eggs
- 12. Egg-Stuffed Breakfast Tomatoes
- 13. Egg Muffin Cups With Veggies
- 14. Korean Steamed Egg
- 15. Spinach & Mozzarella Egg Bake
- 16. Cloud Eggs
- 17. Baked Eggs & Spinach in Sweet Potato Boats
- 18. Avocado Eggs
- 19. Bacon & Egg Cups
- 20. Spaghetti Squash Egg Nests
- 21. Mediterranean Scrambled Eggs With Spinach Tomato & Feta
Instructions
Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
Get your shopping list going and make sure you've got all the ingredients.
Get cooking and make your next Low-Calorie Egg Recipe!
Notes
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